Things You'll Need:
- Whole grain oatmeal
- Whole grain couscous
- Whole wheat breads
- Whole wheat pasta
- Oats
- Granola
- Quinoa
- Millet
- Bran
- Wheat germ
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Step 1
Foods that use whole grains do not undergo the refinement process that extracts the nutrients and fiber possessed by an initial seed of grain. Once you identify the different types of whole grains available in food products, it will be simple to make the right choices. Common whole grains include cracked wheat, spelt, quinoa, oats, barley, millet, corn, buckwheat and wild or brown rice.
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Step 2
Eat oatmeal made with whole grains once a day. Or mix oats into any food and beverages if you cannot stand the taste of oatmeal. Making a warm smoothie out of oatmeal, brown sugar and crushed raspberries only takes a few minutes and will boost your whole grain intake. You can also mix some oats into ground meat when making meatloaf, burgers or meatballs.
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Step 3
Maybe you like your breakfast cold. Some popular cereals offer versions made with whole grains. Companies are also creating healthy cereals that rival those available in the days of puffed wheat. From fruity additions to nutty clusters, cereals containing whole grains aim to please the most discriminating taste buds without removing the nutrients.
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Step 4
Whole wheat breads available in the marketplace are far superior nutritionally to the average loaf of white bread. Marketing terms and clever packaging can give the wrong impression about the amount of whole grains that the bread contains. Read the label and ensure there is an assortment of grains and no refined flours. Breads containing whole grains taste excellent and come in numerous exotic varieties with nuts or honey added.
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Step 5
Granola is an amazing vessel for whole grains; you can buy countless varieties or make your own at home. In addition to munching on plain granola, you can use it on a topping for yogurt, fruit or even ice cream. Granola is widely available and even comes in handy bar forms so it is a popular lunchtime snack.
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Step 6
Most starches or carbohydrates such as pasta can be replaced with a whole grain alternative. Pasta and couscous made from whole wheat are ways to eat healthier with whole grains. Other side dishes such as quinoa can be a unique option. Do not be afraid to experiment with new foods.
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Step 7
Say goodbye to white rice. As with bread, replacing white rice for unrefined rice is healthy. There is a wide world of rice out there and white rice is inferior to wild, brown, purple and black rice. While brown and wild rice are less milled, black and purple rice are not milled at all.
